Now more and more people are very keen on fitness, so do you know how to use a treadmill to lose weight? Let me tell you next.

Tips for losing weight by treadmill exercise:

First, warm up before going on the treadmill.

Warm-up activities should be done before going on the treadmill, otherwise it will easily cause muscle strain of thighs and calves. Leg press, squat, stretching muscles, flexion and extension joints can all increase the temperature of muscles and make them softer. After getting on the treadmill, you should start with "dynamic" warm-up such as walking and jogging, and gradually increase the amount of exercise. This process usually takes 10- 15 minutes. In addition, when you get off the treadmill, you should also slow down gradually to avoid dizziness and fall.

? Second, don't set the speed too fast.

To use a treadmill, you must first understand your exercise limit. If the physical strength can't keep up, the setting speed is fast and it is easy to fall.

Third, the amount of exercise should be appropriate

The time and intensity of exercise on the treadmill depends on the purpose of exercise. If the purpose is to lose weight, the exercise time should not be too short or too long, and 40 minutes is appropriate, otherwise it is easy to overdraw.

Fourth, be sure to close your abdomen and chest and tighten your back muscles.

It should also be reminded that running is aerobic exercise, and the whole body will participate in it. If you have a chest arch or hold the handle all the time, you will not get the effect of exercise, but also increase the pressure on the lumbar spine, which will cause lumbar muscle strain for a long time. Therefore, when you exercise on the treadmill, you must tuck in your abdomen and chest and tighten your back muscles.

5. Pay attention when using the treadmill.

Do something distracting while running, such as watching TV. Many newspaper friends like to watch TV while running. If they are not careful, they will be distracted and injured, especially those who are not familiar with treadmill operation and have high exercise intensity. If you are bored, you can listen to some relaxing music while running. Research shows that the music with bright rhythm can effectively improve the sports effect and increase the fun of sports.

6. Wear shoes on the treadmill at home.

Now many newspaper friends have treadmills at home. However, if you run barefoot, the vibration of the treadmill will cause unnecessary damage to the joints of the legs, and the soles of your feet will be more likely to slip if you want to sweat. Although wearing a pair of thick socks can play a certain role in shock absorption, after all, socks have no elasticity of sports soles and cannot replace the role of sports shoes. So you'd better wear a pair of running shoes when you exercise on the treadmill. Running shoes are lighter than ordinary shoes and have softer soles, so they are suitable for use on treadmills. If not, ordinary sports shoes are ok, but choose something light and not too thick.

Start exercise

Start running, so you can walk slowly for 2 minutes, then walk fast for 2 minutes and jog for 5- 10 minutes. If the body is slightly hot, it is appropriate to sweat a little. Pay attention to body posture and keep breathing coordinated during exercise. The body is slightly tilted, the abdomen is slightly folded, the feet are walking on the treadmill, the trunk is kept upright, and the arms are naturally backward. Action: breathe in with your left foot, breathe out with your right foot, breathe in step by step, master the last two steps, breathe in three steps like left and right, and exhale left and right. The running speed is controlled at 3/5 km/h, and the heart rate is controlled at 100- 120 beats/min. It varies from person to person. Here, you can find your favorite way to warm up, such as a student's warm-up exercise for scientific fitness.

Then gradually increase the speed to 8 km/h, and control the heart rate at 120- 160 beats/min. At this time of running, pay attention to fasten the safety buckle, keep your body balanced, and bend your elbows behind your waist? Arms, speed up breathing, take the initiative to breathe, abdominal muscles actively participate in breathing, eyes look straight, head straight. The maximum heart rate is controlled at 180 beats/min. If you breathe smoothly, you can reach this level after several months of exercise. This stage should be guaranteed for 35/45 minutes. Speed adjustment is very important and can be combined with speed. Better not stop. You can listen to music, drink water, look in the mirror and encourage yourself with a smile. Don't exercise too much to avoid fatigue. It's not difficult to talk at this time, or slow down.

Finally, the running speed should be gradually reduced from 85 km/h to 3 km/h. It lasts about 10 minute. Let the body relax gradually, and then it is best to relax all joints and muscle groups, such as slightly controlling the jitter of limbs and stretching the muscles and ligaments on the back of legs, which is beneficial to heart health and health care.

The most important thing in treadmill exercise is that the body walks and runs correctly, and the breathing and exercise are coordinated. Has good body-building and bodybuilding effect, and improve cardiopulmonary function. In addition, insist on practicing at least twice a week. The effect is good.

Of course, when using the treadmill to exercise, we should also pay attention to some aspects, which are also very important, because the machine is a machine after all, and sometimes improper operation will cause some problems, so we must remember to avoid them effectively. Come and learn from me what you need to pay attention to when using the treadmill.

Train to eat something. Exercise on an empty stomach can easily lead to sports anemia. Exercise with a glass of juice or a banana can make you energetic, but don't eat junk food, such as fried bagels.

Select the quick start mode.

A good treadmill preset program allows you to choose different exercise modes, such as "fat-reducing mode", "cardiopulmonary function mode", "mountain climbing mode" and "random mode", just input information according to the prompts when running. Among them, the quick start mode can adjust the exercise intensity at any time.

Pay attention to your posture.

Stand in the middle of the running belt, it is easy to step on the base if you are too close, and it is easy to be thrown out if you are too close. Of course, don't run away.

Starting from walking

It is suggested to start with a walking speed of 4-6 km/h and gradually transition to running. Therefore, fast walking can be beneficial to fat energy supply, and the effect of fat reduction is relatively better.

Stop slowly

Although you try to take a step forward, your body still stays in the same place, which makes your brain a little confused, so you may feel dizzy when you first get off the treadmill, but this will not happen when you gradually slow down.

Some people are used to running with their chests out and their body's center of gravity tilted, so increasing waist pressure will cause waist strain after a long time. Therefore, when running and landing, the impact difference of the sole of the foot is not 5 times of the weight, and the inclination of the center of gravity brings greater impact to the joints of the legs and feet, causing discomfort for a long time. Therefore, when exercising on the treadmill, be sure to tuck in your abdomen and chest and tighten your back muscles.

Improper swing arm causes discomfort. Don't swing your arms left and right, which will cause the center of gravity to swing left and right, which will adversely affect the knee joint. Arm.

Some people make a special noise when running, probably because the soles of their feet hit the ground directly. When the sole of the foot directly falls to the ground, the reaction force from the ground to the human body is transmitted to the spinal cord brain through the bones, which is also the reason why some people feel uncomfortable after running on the treadmill. You should follow the arc transition landing method from heel to sole, and try to land gently.

Choosing the appropriate exercise intensity is a problem that people often ignore. Generally, treadmills can detect heart rate. Generally, the target heart rate should be calculated according to the chi-square formula, that is, the target heart rate =[220- age-static heart rate ]×50%-70%+ static heart rate, and the static heart rate is the number of pulse beats per minute in a calm state. If you exceed the target heart rate, you need to adjust the exercise intensity, otherwise it will cause some sports injuries.

Here, we should also pay attention to the adjustment of breathing and timely hydration, preferably three-step breathing and three-step inhalation; Drinking 10- 16 degrees of boiled water, pure water or electrolyte drinks when you have nothing to do during exercise is beneficial to heart health.

When practicing the treadmill, it is easier to warm up. You can mainly do some warm-up activities of leg muscles and joints, such as side leg press and ankle exercises.

If you want to be active and rich in treadmill practice, you can put the treadmill on TV and practice while watching your favorite TV programs or listening to your favorite music. However, some attention must be paid to the treadmill, and you can also let your family cooperate and encourage yourself often in practice, which can enliven the atmosphere during practice.

Tips for using the treadmill to exercise:

1. Even if you practice the treadmill at home, you should wear sports shoes to practice, not barefoot.

2. In the process of practice, it is best to replenish water every 15 minutes, but not too much.

Don't practice walking backwards on the treadmill.

4. The training frequency shall not exceed 4 times a week, and shall be conducted at 4 o'clock after meals.

5. The intensity of training should not be too high, you may sweat, and the effect may not be good. Friends with heart disease or blood pressure should not exercise and do treadmills, and the indoor air should be kept unobstructed. Do not turn on the air conditioner.

6. If you are practicing treadmill to reduce fat, you can cooperate with abdominal strength training during the practice, such as sit-ups.

7. It takes more than two days to see the effect of practicing on the treadmill. You should cooperate with other households in aerobic exercise, usually pay attention to reducing the intake of greasy food, and friends who smoke should reduce the number of cigarettes when practicing.

Every time you exercise on the treadmill, you'd better remember to give your legs a * * *. If you don't pay attention to the protection afterwards, it will easily lead to muscle mass, and it will be even harder to lose it, so it must be noted that the relief after exercise is actually more important than the exercise itself.

Treadmill

Electric treadmill is a kind of equipment in gym and home. It drives the running belt through the motor, so that people can run or walk passively at different speeds. Because it is passive running, it is almost out of shape with ordinary ground running in terms of action form, but from the point of view of human physical strength, running and walking on an electric treadmill saves a pedaling action than ordinary running and walking. It is this that makes everyone feel very relaxed when walking and running on the electric treadmill, which can make people run about 1/3 distance and consume more energy than ordinary walking and running. In addition, because the electronic auxiliary equipment of the electric treadmill is very functional, you can experience different running environments, such as flat running, slope running, hilly running, variable speed running and so on. And you can choose according to your exercise purpose.

Single function treadmill

There are two kinds of single-function treadmills in structure, one is roller treadmills, and the other is flat treadmills. Roller treadmills are noisy when working, and have been eliminated. Treadmill is the surface activity of people, so it makes people feel like ordinary running. Its electronic watch can help trainers to record speed, time, heart rate, heat, beat, distance and other indicators. In order to know your training situation at any time and make adjustments purposefully.

Functional treadmill

Functional treadmill is composed of treadmill, rowing machine, horizontal exercise bike, relaxation machine, lumbar rotator and other functional equipment, which is loved by some people because of its strong functionality and small space occupation. The exercise method is the same as the ordinary treadmill, but the functional treadmill has some defects in comfort, convenience, accurate and reasonable technical movements and so on. Those who have seen it will see: